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How to Fix 4 Common Kettlebell Swing Mistakes

March 15, 2021 by Rod 2,033 Comments

How To Fix 4 Common Kettlebell Swing Mistakes

The kettlebell swing is a phenomenal exercise. I think it should be part of every training program. It addresses explosive power, the posterior chain, anaerobic conditioning and even grip strength. The kettlebell swing has many awesome qualities!

It’s also the foundation for more advanced kettlebell movements like one-arm swings, cleans and snatches. Before progressing to those more advanced movements, make sure that your two-hand swing is dialed in and that you can maintain proper technique with heavy kettlebells and high reps.

Let’s dial in our kettlebell swing technique by avoiding these four common mistakes.

Common Kettlebell Swing Mistake #1:
Poor Setup

There are several key concepts to remember for the kettlebell swing setup.

How far away are you from the kettlebell? If you’re too far from the bell, then you might shift too much weight forward and shrug your shoulders up to your ears while reaching for the bell.

Ideally, you want to sit back with your shoulders pulled down and the kettlebell tilted toward you.

Also, make sure that your hips are below your shoulders. If your hips are too high, then you may not be able to generate a lot of power with your first rep. And the swing is all about power.

Common Kettlebell Swing Mistake #2:
Arms Disconnected from the Body with Wrong Hip Hinge Timing

This mistake can cause discomfort or even injury to your lower back, so let’s dial this one in!

Each time the kettlebell is swung between your legs, even from the initial hike, your arms should connect to your torso. Upper arms connect to your ribcage and forearms connect to your inner thighs.

This will allow the hips to propel the kettlebell forward creating much more power.

Once you’ve reached the top of the swing, you want to stay standing tall for as long as possible while the kettlebell comes back down. Essentially, you’re playing chicken with the kettlebell.

Pushing your hips back too soon—while the kettlebell is still out in front of you—can cause unnecessary stress on the lower back.

The hips push the arms forward, the arms push the hips back.

Towel swing drill

Common Kettlebell Swing Mistake #3:
Using Your Arms and Shoulders to Raise the Kettlebell

The kettlebell swing is an explosive hip hinge, not a shoulder raise or shrug.

If the kettlebell is drooping at the top of the swing, or your shoulders and neck are feeling it, then you’re using your upper body way too much.

The arms are simply a tether holding onto the kettlebell. They shouldn’t do the heavy lifting. If you’re having issues with this, then check out the towel swing drill in the video below.

Common Kettlebell Swing Mistake #4:
Not Fully Locking Out Your hips or Knees at the Top of the Swing

In order to fully express your power, you must have full extension from the hips and knees. This doesn’t mean hyper-extending your knees, rather straightening your knees by flexing your quads.

You also don’t want to leave your hips back. You MUST contract your glutes hard at the top of the swing for maximum power and to protect your lower back.

Watch this video to see each mistake and correction.

I hope these tips help you master your kettlebell swing. When you get the swing dialed in, it’s one of the best exercises you can do for your fitness.

Avoid these 4 mistakes in the Kettlebell Swing – YouTube

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PREPARATION IS THE KEY

October 20, 2008 by Rod 111 Comments

THANKS TO SMARTPLAY

Every year hundreds of people suffer sporting injuries – sprains, strains, fractures and broken bones. More often than not most of these injuries could have been prevented had the correct preparation been undertaken.

To help you prepare for activity and help reduce injury risks, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria) provides you with the following injury prevention advice:

Avoid doing too much too soon

Make sure you prepare for activity by starting at a level and pace you’re comfortable with. Gradually increase your workload over a series of sessions. Without undertaking the proper preparation for your activity, your risk of injury increases by 35%. If you’re unsure of how to increase your fitness level see a qualified fitness professional for advice.

Always warm up, stretch and cool down

Always remember to warm up and cool down when undertaking activity. Warming up prepares you both mentally and physically for performance and decreases your risk of being injured. To warm up, simply start your chosen activity at a slower pace. Also remember to cool down after activity sessions to help reduce muscle soreness and stiffness. Research shows that cooling down after activity may reduce injuries by almost 10%.

Drink the right amount of fluids

Thirst is a poor indicator of fluid needs, so don’t wait to feel thirsty before having a drink. Always drink fluids (water or a sports drink) before, during and after activity. Drink at least 2 cups (500ml) an hour before exercise, 150ml every 15 minutes during exercise and enough to fully re-hydrate yourself after exercise. Not only will fluids prevent dehydration but research has shown that sports drinks containing carbohydrates and electrolytes can enhance sporting performance in some endurance activities.

Wear the right gear

Everyone needs to prepare for the activity ahead. Wear protective equipment such as helmets, padding and/or mouthguards, where required. Good quality footwear are also a must as a number of studies have found a relationship between the type of footwear worn and the incidence of injuries to the lower limb. Properly fitted protective equipment and footwear should be specific to the type of activity you are doing, your size and age. Always seek professional help to make sure your protective gear and footwear fits correctly.

Avoid exercising in hot conditions

Exercising in hot conditions can cause heat injury with symptoms of fatigue, nausea, headache, confusion and light-headedness. Avoid exercising in very hot conditions, particularly in the middle of the day. During activity, try to rest in the shade whenever possible and protect yourself by wearing light clothing, sunscreen, sunglasses and a hat.

Know how to treat injuries

When undertaking activity, you should know what to do if an injury occurs, especially if you have suffered an injury in the last 12 months. Injury statistics have found previous injury increases the risk of further injury by 57%. Those who suffer a soft tissue injury should treat it with RICER – Rest, Ice, Compression, Elevation and Referral. Commence RICER immediately after injury occurs and continue for 48-72 hours. You should also avoid HARM factors – no heat, no alcohol, no running and no massage and see a sports medicine professional to help you get back to your activity as quickly as possible.

To assist in helping you prepare for activity, visit www.smartplay.com.au or contact Smartplay on phone (03) 9674 8777 or email smartplay@vic.sma.org.au

Filed Under: Featured Posts, HEALTH, INJURY Tagged With: TRAINING

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